According to a new, small study, yoga is safe for expectant moms even late into a pregnancy.
The research proved yoga
poses do not appear to create stress on the baby or the mom. Researchers used
real-time measurements to show yoga postures did not negatively affect blood
pressure, heart rate, or other vital signs.
The study was published in
December 2015 in Obstetrics &
Gynecology.
Researchers reported the
findings provide reassurance that the often-exotic-looking poses seen in yoga
classes are safe for pregnant women.
However, modifications are
often necessary. For example, pregnant women may need to use chairs, blocks, or
the wall to balance or support themselves. This study also does not suggest
women walk into advanced classes where participants are kicking their legs into
a handstand.
A beginner-level or
prenatal yoga class that moves at a slow or moderate pace are excellent ways
for women to de-stress and get exercise while pregnant. In a healthy pregnancy,
exercise at moderate intensity is very important. These findings help reinforce
existing evidence of that assertion.
Yoga continues to gain
popularity in the United States. More than 20 million Americans now practice
yoga. That number includes pregnant women, though there is still limited
research on the safety and health of practicing yoga during pregnancy.
The research team observed
25 healthy women who were between n35 and 28 weeks pregnant. Some were total
beginners, some had some experience, and some practiced yoga regularly.
Each participant did a
one-on-one yoga class with a teacher, during which they moved through 26
different yoga poses. Monitors tracked their vitals, including uterine
contractions, blood oxygen levels, and heart rate.
Postures were standing,
seated, reclining, one-legged, and also downward facing dog. No pose caused a
worrisome change in vitals for the women or their babies. Moreover, there were
no falls or injuries.
There are different types
of yoga, some of which are not safe while pregnant. For example, women should
not practice "hot yoga" or Bikram yoga during pregnancy. It's okay
for pregnancy women to work hard enough to sweat, but avoid heated rooms.